VITAMINS and Food Sources

VITAMINS and Food Sources -
Vitamins are organic food substances found only in living things, i.e. plants and animals
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Know from which food we get which vitamin and keep the body healthy and strong.



1. Vitamin A -
Alpha-carotene, beta-carotene and retinol are all versions of Vitamin A.
Vitamin A helps cell reproduction.
It also stimulates immunity
Vitamin A helps vision and promotes bone growth, tooth development, and helps maintain healthy skin, hair, and mucous membranes.
Deficiency can cause night blindness, dry skin, poor bone growth and weak tooth enamel
Vitamin A - sources
liver, carrots, kale, red peppers, cow milk, spinach, eggs, butter , Grapefruit, Mango, Papaya, Tomatoes , watermelon, pumpkin, sprouts, butternut,

2. Vitamin B1/thiamine –
Vitamin B1/thiamine is required, useful in the production of energy.
It helps the body cells convert carbohydrates into energy.
It is also essential for the functioning of the heart, muscles, and nervous system. Not getting enough thiamine can leave one fatigued and weak.
Sources to get Vitamin B1/thiamine –
Mango, Orange , watermelon, Guava, Grapes, Grapefruit, Dates, Oats, Corn Sprouts, French Beans, Potatoes, sweet potato, Rice brown, Cashews, cows milk ,soy milk , soy beans etc.

3. Vitamin B2 or riboflavin –
Vitamin B2 or riboflavin is required for body growth, reproduction and red cell production.
Sources to get Vitamin B2 or riboflavin –
Banana, dates, grapes, mango, sprouts, French beans, peas, pumpkin, sweet potato, almonds, oats, eggs, asparagus, liver, milk, fish, meat, whole grains

4. Vitamin B3 or Niacin –
Vitamin b3 or niacin is required for digestive system, skin and nerves. It helps convert food to energy.
Sources –
Avocado, dates, guava, mango, peach, corn peas, potatoes, pumpkin, peanuts, meats, whole grains, eggs, fish, milk, legumes (like beans and peas)

5. Vitamin B5 or pantothenic acid
Vitamin b5 is essential for the metabolism of food as well as in the formation of hormones and good cholesterol.
Sources –
Dates, guava, watermelon , avocado, broccoli, sprouts, corn, French beans , potatoes , pumpkin, oats , sunflower seeds, eggs, cows milk, beef, chicken , breast chicken, dark meat , catfish , tuna , goat milk , salmon

6. Vitamin B6 or pyridoxine –
Vitamin B6 helps to create antibodies in the immune system.
Sources –
Watermelon, pineapple, mango, guava, grapes, banana, avocado, broccoli, sprouts, corn, French beans, green pepper, peas, potatoes , rice brown, walnuts, soy milk, soy beans, beef , catfish , chicken

7. Vitamin B9 or folate, folic acid –
Folate and folic acid are both forms of B9.
Folate occurs naturally in fresh foods where as folic acid is the synthetic form found in supplements.
We need folate to produce red blood cells also. It helps in the formation and creation of DNA and maintaining normal brain function and is critical part of spinal fluid .For pregnant females folic acid is very important required for growth and development of embryo.
Sources –
Avocado, blackberries , dates, guava, mango, orange, papaya , pineapple, raspberries , strawberries, broccoli, sprouts, French beans, cabbage, oats, peanuts, eggs, soy beans, soy milk

8. Vitamin B12 –
Vitamin b12 is important for metabolism; it helps in the formation of red blood cells and in the maintenance of the central nervous system.
Sources –
Fish, beef, cheddar cheese, cottage cheese, cows milk, eggs, salmon,

9. Vitamin C –
Vitamin C is antioxidant, protects body tissue from the damage of oxidation.
Antioxidants act to protect cells against the effects of free radicals which are damaging
Vitamin c is an effective antiviral agent.
Sources –
Guava, kiwi, Lychee, mango, orange, papaya, pineapple, broccoli, lemon,

10. Vitamin D –
Vitamin D is also called as sunshine Vitamin. Vitamin D is manufactured by the body after being exposed to sunshine. Vitamin D is important to the body as it promotes absorption of calcium and magnesium, which are good for tooth and bones
Sources –
We don’t need it from diet but important required diet is cow’s milk, eggs, etc

11. Vitamin E –
Vitamin E works as antioxidant helps to control appearance of wrinkles helps to heal the minor wounds without scarring as is valued for its ability to soothe and heal broken or stressed skin tissue.
Sources –
Guava, kiwi, mango, papaya, peach, potatoes, nuts, almonds, pine, sunflower seeds, eggs
And from vegetable oils but label should be checked as oils refined.

12. Vitamin K –
Vitamin K is a fat soluble and plays a critical role in blood clotting.
It regulates blood calcium.
Sources –
Grapes, kiwi, mango, plum, tomatoes, broccoli, cabbage, sprouts, carrots, peas, spinach